Transform your muffins

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Grabbing a muffin for a snack or a meal may not be as healthy as you think.

“They have become more like cake than the healthy bran muffins of the
past,” says Registered Dietitian Klara Lorinczi. “Due to their popularity, the
food industry embraced them. Mass-produced food items can become less healthy.
This can be due to added salt and sugar or using a more shelf stable kind of fat.”

And it’s not just what’s in them that is concerning—most fast food or
grocery store muffins are much larger than the ones grandma used to make. A
store or fast food muffin can contain as much as 400 calories, which is almost
a whole meal. Also, you may think you’re making a better choice by choosing the
low-fat option, but it likely contains more sugar than the regular version, she adds.

“If you’re going to eat a muffin from one of these places for a snack,
I recommend that you only eat half or share it," says Klara. By having some protein with
it—like a small handful of nuts, some Greek yogurt, a glass of
milk or peanut butter—you will stay fuller longer. Healthy fats and fibre also
help you feel full.

“I like to add legumes, beans and chick peas to muffins.
They increase the protein and fibre content of muffins.”

When making muffins at home, use standard-sized tins. These tins are 6–9
cm at the top and 2.5 cm at the bottom. Use plant-based oils. When including
treats in your muffins, like cheese or chocolate chips, make it a small part of
the muffin.

“To get your family to buy in to healthier muffins, I’d recommend you get them involved,” says Klara. “Get them to help you make the muffins or find recipes online. If you make the muffins on your own, ask them how the muffins taste before telling them you made healthy changes.”